Upper Back
Thoracic extension, scapular mobility, and postural correction
Mobility Exercises
Thoracic Extension on Roller
Thoracic extension on a foam roller for upper back mobility and posture correction.
Thoracic extension on a foam roller for upper back mobility and posture correction.
Cat-Cow & Spinal Rolls
Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up.
Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up.
Seated Thoracic Rotation
Seated thoracic rotation drill for upper and lower back mobility during desk work.
Seated thoracic rotation drill for upper and lower back mobility during desk work.
Lunge With Spinal Twist
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
Lying Leg-Over Twist
Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery.
Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery.
Overhead Rib Mobilization
Lacrosse ball and barbell overhead rib mobilization for front rack and overhead positions.
Lacrosse ball and barbell overhead rib mobilization for front rack and overhead positions.
Cat-Cow Stretch
Supple Leopard-style cat-cow stretch for spinal organization and squat position improvement.
Supple Leopard-style cat-cow stretch for spinal organization and squat position improvement.
Classic Triceps & Lat Stretch
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Lat Pull-Down with Hip Hinge
A banded lat pull-down combined with a hip hinge to integrate hamstring and upper back activation.
A banded lat pull-down combined with a hip hinge to integrate hamstring and upper back activation.
Strength & Conditioning
Fighter Pull-Up Program
A structured pull-up program using a laddering approach to build pull-up volume and strength over several weeks.
A structured pull-up program using a laddering approach to build pull-up volume and strength over several weeks.
Pull-Ups
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from beginner to advanced.
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from beginner to advanced.
Recovery & Restoration
T-Spine Roller Smash
Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions.
Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions.
T-Spine Ball Smash Mobilization
Lacrosse ball mobilization for targeted thoracic spine tissue work. Improves press, front rack, and hanging positions.
Lacrosse ball mobilization for targeted thoracic spine tissue work. Improves press, front rack, and hanging positions.
Trap Scrub
Lacrosse ball and barbell mobilization for the upper trapezius and surrounding tissue. Improves front rack, overhead, and hanging positions.
Lacrosse ball and barbell mobilization for the upper trapezius and surrounding tissue. Improves front rack, overhead, and hanging positions.
Pain Prescriptions
Upper Back Pain (Trap Tweak Sequence)
A multi-step protocol for managing upper back pain and trap tweaks through soft tissue work, mobilization, and movement resets.
A multi-step protocol for managing upper back pain and trap tweaks through soft tissue work, mobilization, and movement resets.